physical. 11/18/17

    (Photo: The Plight of the Living Dead… )

    Kettlebell row:

    1 x 9L, 9R @ 1/4 BW
    1 x 7L, 7R @ 1/2 BW
    3 x 5L, 5R @ as heavy as possible
    3 x 3L, 3R @ 1/2 BW

    If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 7L, 7R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Today: Perform 7 kettlebell deadlift @ BW and 3 pull-up immediately following each set of row, and rest up to 1 minute after three movements are complete.


    30 Box jump @ (minimum) 25lb. W, 35lb. M (use bumper plate, increase as desired)
    30 Box jump @ 15lb. W, 25lb. M
    30 Box jump (unweighted, intelligent increase in height)
    30 Reverse lunge box jump

    Rest up to :30 sec. between sets, and safety considered, attempt no rest during. Mechanics (start, transition, and finish) govern both weight and height; There is no value to soft, disorganized power movements. Set-up and reset hard, and jump like you mean it. Or, don’t.

    Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a bumper plate) can require some adjustment.

    Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump.

    And then, “Time under tension”:

    30 calories Airdyne @ cool-down pace + simple, unloaded, movement-based cool-down; Insulate what we need, fix what we broke.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!